They incorporate fitness and other healthy lifestyle habits into their daily routines and many of these women credit organized weight loss programs to their success!<\/p>\n
Get in shape, burn fat, and get the tight, toned physique of your dreams with the Fit Mother Program<\/a>!<\/p>\n It offers fat-burning workouts, nutritious weight loss meal plans, and motivational support needed to keep you on track and in shape for life.<\/p>\n Sign up for our FREE Fit Mother 1-week plan<\/a> to get started! Let us show you how you can start losing weight this week! We'll email you our free meal plan & workout + email coaching.<\/p>\r\rYES! GET MY FREE PLAN <\/i><\/span><\/a>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t Exercise plays a crucial role in effective weight loss when combined with a healthy diet.<\/p>\n Exercise helps you increase lean muscle mass, so your body can burn extra calories all throughout the day and maintain weight loss long term.<\/p>\n Muscle mass is the key to achieving the toned, aesthetically pleasing body many women desire.<\/p>\n At the Fit Mother Project, busy women everywhere are losing weight, getting tight and toned, and becoming healthier for life.<\/p>\n Why?<\/strong> Because the Fit Mother Program<\/a> workout plans are simple, don\u2019t take up much of your time, and you can do them from the comfort of home as no gym membership is required!<\/p>\n Getting in shape for women is simple when you take it one step at a time! Follow the easy strategies below so you can tone up quickly and get the body of your dreams.<\/p>\n Create a regular routine and make daily workouts part of it. Set 30-60 minutes<\/strong> aside each day for exercise and mark it on your calendar.<\/p>\n Everybody is different, so set aside time to work out based on what’s best for you!<\/p>\n If you don’t have 30 minutes to spare, 15-20 minutes of exercise daily is better than nothing.<\/p>\n Make working out a priority over everything else to get in shape and stay fit for life.<\/p>\n If your day is busy, find 15-30 minutes to get in a quick workout \u2013 even if it’s while watching television with your family in the evening.<\/p>\n Save longer workouts for the days you have more free time.<\/p>\n If you haven\u2019t worked out in a while, take baby steps. Begin by exercising just 10-15 minutes a day for the first week and work up to 20-30 minutes daily.<\/p>\n Another option is doing 2-3 10-minute bouts<\/strong> of exercise when you can fit them into the busy hustle and bustle of everyday life.<\/p>\n Examples of aerobic, or cardiovascular, exercises include:<\/p>\n Mix in some strength training workouts too, such as:<\/p>\n There are several ways you can incorporate aerobic and strength workouts into your weekly routine.<\/p>\n A few ideas include:<\/p>\n Change up your workout routine regularly to exercise various muscle groups and achieve the most effective results!<\/p>\n Write down workout goals in a journal and track your progress over time. Exercise should be part of each daily to-do list.<\/p>\n A good exercise goal is getting 30-60 minutes of aerobic or resistance training in most days (if not every day) of the week.<\/p>\n Set weight and fat loss goals too!<\/p>\n Examples include losing 20 pounds, achieving a body mass index (BMI) of less than 25, or reducing your waist circumference to less than 35 inches (3)<\/a> in diameter to reduce chronic disease risks.<\/p>\n Training for a fun run, marathon, triathlon, walking race, bodybuilding or CrossFit competition is an excellent way to get in shape quickly and stay motivated to work out.<\/p>\n Recruit a friend to exercise with you to make long sweat sessions more enjoyable.<\/p>\n Joining an adult sports team is an excellent way to get in shape for women, keep you active, and have fun with friends or family.<\/p>\n Try a city basketball, soccer, sand volleyball, tennis, or softball league to keep you motivated to stay active and in shape!<\/p>\n If you have time for a hobby, choose one that keeps you moving!<\/p>\n Examples include kayaking, rollerblading, hiking, water skiing, cross country skiing, golfing (carry your clubs), dancing, or mountain biking.<\/p>\n Recruit your spouse, parents, children, or friends to join you!<\/p>\n Do chores in the yard on your days off from working out, or choose yard work in addition to workouts when you\u2019re energized and motivated!<\/p>\n For example, you\u2019ll expend 149 calories raking, 167 calories gardening, 172 calories weeding, 205 calories mowing the lawn with a push mower, and 223 calories shoveling snow for 30 minutes if you weigh 155 pounds.<\/p>\n If you weigh more than this you’ll expend additional calories doing the same activity at the same intensity.<\/p>\n Regardless of whether you stay at home with the kids or work at an office, take regular activity breaks throughout the day.<\/p>\n Doing so keeps your blood pumping, your heart healthy, and increases your daily calorie expenditure for weight and fat loss.<\/p>\n Take periodic breaks at work or when you\u2019re at home to climb stairs, do squats or calf raises, or walk around \u2013 even if it\u2019s just for 5 minutes at a time!<\/p>\n Changing up your workout routine regularly is the key to successfully getting and staying in shape!<\/p>\n Below are sample beginner, intermediate-level, and advanced weekly workouts that get you results quickly.<\/p>\n We also have a great workout available on our Fit Mother Project YouTube channel<\/a>, shown below.<\/p>\n
\n\t\tGET YOUR FREE
GET YOUR FREE
\u201cFIT MOM\u201d JUMPSTART
(MEAL PLAN + WORKOUT)<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t![\"\"](\"https:\/\/www.fitmotherproject.com\/wp-content\/uploads\/2019\/05\/Sent-straight-to-your-email-img.png\")
\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\nThe Role of Exercise in Weight Loss<\/strong><\/span><\/h2>\n
![\"get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/gesina-kunkel-muOm9Ga435o-unsplash-768x1024.jpg\")
A 2012 study published in the journal Obesity <\/em>(1)<\/a> found that dieting is more effective for weight loss than exercise, but diet PLUS exercise leads to the most dramatic weight and fat loss results!<\/p>\n10 Easy Ways to Get in Shape for Women<\/strong><\/span><\/h2>\n
#1 Schedule Daily Workouts on Your Calendar<\/span> <\/strong><\/h3>\n
![\"Get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Get-in-shape-for-women-with-scheduled-workouts.jpg\")
For example, your regular routine might include working out when you first wake up, when the kids go to school, on your lunch break, or in the evenings after work.<\/p>\n#2 Make Workouts a Priority<\/strong><\/span><\/h3>\n
#3 Take Baby Steps<\/strong><\/span><\/h3>\n
#4 Combine Aerobic with Strength Workouts<\/strong><\/span><\/h3>\n
![\"get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_222565729.jpg\")
To get in shape for women, combine aerobic with strength workouts to achieve the best possible results.<\/p>\n\n
\n
\n<\/strong><\/li>\n
\n<\/strong><\/li>\n<\/ul>\n\n
#5 Set Daily Workout Goals<\/strong><\/span><\/h3>\n
![\"get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/shutterstock_478621111.jpg\")
Even if you don\u2019t always meet exercise goals, studies (2)<\/a> show that goal setting leads to greater weight loss over a 12-month period vs. not setting goals in overweight adults.<\/p>\n#6 Train for a Competition<\/span> <\/strong><\/h3>\n
![\"get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/11\/Female-Triathletes.jpg\")
Your workout routine varies based on the type of competition you’re training for.<\/p>\n#7 Join a Sports Team<\/strong><\/span><\/h3>\n
#8 Try an Active Hobby<\/strong><\/span><\/h3>\n
#9 Work in Your Yard<\/strong><\/span><\/h3>\n
![\"get](\"https:\/\/fitmotherproject.com\/wp-content\/uploads\/2019\/07\/download-1-1024x727.jpg\")
Outside chores help you burn a significant number of calories \u2013 as many as working out in some cases!<\/p>\n#10 Take Active Breaks Throughout the Day<\/strong><\/span><\/h3>\n
A Sample Workout Plan to Get in Shape for Women<\/strong><\/span><\/h2>\n